NSCA National Conference 2019 Review After 13 years, back in the nations capital. That means no TSA cattle calls and pat downs for this gut! Fun story: The very 1st NSCA event I ever went to was the 2006 National Conference in Washington DC. I wasn't even certified, had just started working (ie I was super poor) and went for a single day (they used to have single day ticket). Highlight was Dr. Pearson handing out string before his presentation as a prop to demonstrate why hypertrophy is important. The string represents the muscle tissue. As you fold the string over onto itself that's the same as thickening of the muscle cell...ie muscle cell … [Read more...]
You Should Do This: TRX High Row
July 12, 2019 by
"Pack Yo Scaps!" We know the back is important. Lats are super important. But what about the upper back? That area over/ around and in between the scapula? "If You Want Healthy Shoulders You Need a Strong Upper Back" - Matt Wenning What's my most prescribed exercise? Band Pull-Aparts An upper back exercise. Literally EVERY client I train is performing some form of the band pull-apart in every workout. Why? Well, we ALL need more upper back. Desk Jockey Syndrome Living in a hunched over/ flexed forward anterior based world has left us, as a population, devoid of rear delts, mid traps, rhomboids and scapula control. Why's The … [Read more...]
You Should Do This: X- Band Walks
July 5, 2019 by
Gym Class Warm Up, Circa 1995: "Ok Guys, we're gonna warm up with some of these, some of those, a couple stretches and get the balls out and shoot some hoops" That's right a "warm up" used to be run a couple laps, then stretch and you were not impervious to injury. I'm gonna lay some real sciency shit on you, That's Not Really How "Injury Prevention" Works. In fact, that approach might actually be WORSE, than doing nothing. But, as far as warmups go, the "sum a deese, sum a dats" approach is probably neutral at best. Dynamic Warmups By about 2002-03(ish) it pretty much industry standard that a "dynamic warmup", one where you were do "dynamic"/ … [Read more...]
You Should Do This: Snatch Grip RDL
June 27, 2019 by
Deadlifts are Cool Again. Wasn't too long ago they weren't. But they are now, and in 3-5 years, they wont be again. How Do I Know This? I watch people do them on the reg and just because you picked it up off the ground, doesn't make it a good deadlift. "It's Not a Deadlift That Hurt Your Back. It's What YOU Did, and Called a Deadlift, That Hurt Your Back" Here's the common deadlift issues I see. <----yes, they usually all go together. Arches collapsed Knees Collapsed Hips posteriorly tilted Low back rounded Thoracic spine rounded Shoulders out of the joint Reaching for the weight Knees driving forward (and in) Why Do … [Read more...]
Lats are Core: Engage the Lats to Create TRUNK Superstiffness.
June 20, 2019 by
"You've Got a 400lbs Squat cause You've Got 600lbs Legs. But 400lbs Abs" - Louie Simmons, Via Dave Tate See, the key to lifting big weights, athletic performance and staying injury free is, in part, moving the correct thing, at the correct time. The forgotten (or more often ignored) part of that statement is... NOT MOVING WHAT SHOULDNT MOVE. or more accurately Not ALLOWING What Shouldn't Move To Move. This part of the equation is EQUALLY and maybe MORE important. If stuff starts moving, under heavy loads, at high velocities or positions of great instability/ challenge. YOU'R DONE And in my opinion probably exponentially exposed to tissue … [Read more...]
You Should Do This: Pendlay Row
June 13, 2019 by
If you've been around here for a minute you've heard this: "Muscles up Front are for Show, Muscles in Back are for GO!" or more eloquently put "You Can Never Have Too Much Ass, Abs and Upper Back" I've had lots of clients that were: Anterior dominant Kyphotic <----generally flexed forward. This is mostly through the thoracic spine. Quad dominant Weak Core And to some extent all of those can, and do, usually result in some movement or orthopedic issues. <---yes, these are typically related. But I've had very few clients who were: Posterior dominant Glute dominant Overly strong core Too thick in the upper … [Read more...]
UMBC Sports Performance Seminar: A Review
June 7, 2019 by
Most "fitness" seminars and continuing ed events are thinly veiled revenue streams junk. But the one day "Sports Performance Seminars" that colligate strength coaches put on are almost universally always good. WHY? Because the speakers at these events actually DO what they're talking about. Unlike "fitness" events, the strength coaches product is PERFORMANCE. Not a certification or gadget. Strength coaches, sports scientists and physical therapists are on the floor or in the clinic or in the lab, with athletes under the bar or on the table, 9-12 hours a day most days of the week. You're learning from people who have REAL WORLD … [Read more...]
